The BackBlast:

AO:

crossroads

Pax Names:

X-files, Misty, Ironman, Lively, Pelosi, Dandy, Floppy, Aquaman, Unabomber, Quagmire

Number of Pax:

11

FNG Names:

Unabomber

Number of FNGs:

1

Intro:

A rainy, but reasonably warm (55~degrees) morning greeted 11 Crossroads PAX. Yesterday, all AOs were cancelled due to lightning. Today, we were all business.

Warm-o-Rama:

Mosey to the front of the school and back to the flag, circle up for:

22 IC SSH (bc today is Feb 22, of course),
10 IC Windmills,
The Quadmire Stretch – Left & Right legs – use both hands if you can
Runners Stretch,
Sun Gods OYO

The Thang:

Mosey over to the bus lanes and we for a Paula Abdul. As requested by Aquaman – music was playing, and mercifully, I spared the PAX the Paula Abdul soundtrack.

A Paula Abdul is any set in which you take 2 steps forward and then 1 step back and continue to do so until you reach a defined endpoint. We used the bus lanes as ‘steps’. 11 PAX lined up together on Bus Lane 1. We ran to lane 2 and completed 10 IC Merkins, then we stepped back to Lane 1 and completed 15 IC LBCs. Next we advanced to Lane 3 (10- merkins ) and then back to Lane 2 (15 LBCs). Rinse & Repeat, moving our way down the bus lanes. The PAX stayed together during this process. To keep everyone engaged, a different PAX called the cadence for each rotation of Paula Abdul. Each of the 11 PAX lead the Cadence twice…. Advancing us to Bus Lane 22, for a total of 220 merkins, and 330 LBCs.

(2 ) Next: the Railroad track. The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. Puddle, what puddle? Oh, that puddle.

(3) Third, A quick Do-ah-diddy: Forming two single file lines, the PAX begins a mosey pace. The front pair sprinted off performing a set 5 Burpees before the PAX could catch up to them. After keeping everyone together all morning, the PAX sort of broke apart here. Apparently, some like sprinting and burpees more than others.

4) To close it all out, we all laid on our backs and on the count of 3 got up and sprinted as hard as we could back to the flag. Tclaps to Misty and Aquaman for really turning on the jets for this last sprint.

COT:

Welcome FNG – Unabomber.

Misty, good job with the 6th man, coming up on his 2 year F3 anniversary!

Upcoming 5Ks 2/23 – the Guns & Hoses and an unofficial 5K at Reformation Brewery in Woodstock.

Naked Man Moleskin: